(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for the Rollup:
Action for the Rollup:
- Zip and hollow (engage the Powerhouse), and squeeze the buttocks and inner thighs together.
Fully exhale when arms are long in front. Fully exhale when arms are long behind.
Classic Pilates Cueing:
- Raise your arms long to the ceiling and look through your arms.
- Roll up vertebra by vertebra: Your neck, upper back, mid
back, lower back, sacrum.
- Keep your spine curled as you flex forward at the hips and reach up and over a barrel.
- Reverse the motion to roll back down.
- Keep your mid back glued to the ground as you reach your arms long behind.
- Head up, and rollup!
- Stretch forward, ribs away from hips!
- Zip up and roll down!
- Reach back, scoop deep!
- Reach up, then reach back!
Classical Pilates for Beginners:
Level: Beginner, Repetitions: 6-10.
The Beginner Hundred
(In the Classical Pilates mat sequence, the Hundred preceeds the Rollup).
The Single Leg Circle-
Remain lying down, anchor your shoulders and arms to the mat, bend your right
knee to your chest, and straighten your leg long to the ceiling.
(Classical Pilates Technique: The Rollup, Scroll right>>>...)
- To work the abdominals (the powerhouse).
- To mobilise the spine vertebra by vertebra.
- To stretch the arms down and away in opposition to the anchored mid-back.
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Scoop your upper abdomen and "glue" your lower chest to the mat as your arms lengthen away
to the wall behind.
- Roll down vertebra by vertebra; Roll up vertebra by vertebra.
- Lower back pain -
- Weak hip flexors or abdominals -
Do the Rolldown instead, lowering only as far as
you can with flow and control (one inch is fine if that's all you an do).
Work your abs and glutes and squeeze your knees together.
Classical Pilates Technique: the Rollup, © Bruce Thomson, EasyVigour Project